Free Weight Techniques Flashcards
Deadlift
PRIME MOVERS = QUADRICEPS, HAMSTRINGS, GLUTEALS AND ERECTOR SPINAE
adopt ‘get set’ position ~
feet hip distance apart and toes pointing slightly outwards
knees above ankles and hips above knees and shoulders above hips
knees should be bent at approx. 90
overhand grip, arms should be athletically straight
shoulders should be in advance of the bar
spine should be neutral with chest lifted and abs braced
stand upright lifting chest and slightly shrugging the shoulders - avoid leaning backwards
ensure lift occurs from knees and hips - not spine
keep bar close to body throughout whole movement
ensure knuckles face down and arms are straight throughout
The Clean
PRIME MOVERS = WHOLE BODY
adopt ‘get set’ position
First Pull = lift bar off ground by forcefully extending hips, knees and ankles
hips should not raise before shoulders
keep bar as close to shins as possible
keep the arms fully extended at this point
Scoop = as bar rises, thrust hips forwards and slightly re-bend the knees to move thighs under bar
keep arms extended and elbows facing out to the side
Second Pull = forcefully and quickly extend hips and knees, rising up onto the toes and elevating the shoulders
keep bar near or in contact with front of thighs while pulling the bar as high as possible
Catch = once body has fully extended and the bar has reached near-maximal height, pull the body under the bar and rotate arms around and under bar
hips, knees and ankles will need to flex rapidly to facilitate this action
once body is under bar lift the elbows to position the upper arms parallel to the ground
rack the bar across the front of the clavicle and the anterior deltoids, standing fully upright
the aim of this exercise is to get the body under the accelerating bar rather than getting the bar over the body
Lunge/Split Squat
PRIME MOVERS = QUADS, HAMSTRINGS AND GLUTES
stand fully upright with dbs on outer thighs
take large step back so there is about 1 meter between both feet
bend the front knee so that it is directly above ankle
bend the back knee allowing heel to come off floor
feet hip width apart and bodyweight balanced
can be widened to shoulder width if further stability is needed
slowly bend both knees to an angle of approx. 90
the back knee should be about one fist from the ground at the lowest point
ensure front knee doesn’t pass in front of ankle joint and that movement is vertical
breath out through upwards phase
avoid rotating hips or spine and keep chest lifted and abs braced - neutral spine
Back Squat
PRIME MOVERS = QUADS, HAMS AND GLUTES
Clean the bar to front of shoulders or place on back from squat rack
establish stable position
bend and extend to place bar on upper back
slightly rotate shoulders forward creating a shelf for bar
feet about hip distance apart and hips below shoulders and above feet
engage abs, bend knees to 90 then stand back into upright position
hold chest up and out throughout
pull shoulder blades together throughout
lift head slightly upwards
push the backside out and backwards during lowering phase - keep spine neutral
to remove bar take it over head onto front of shoulders keep elbows high and lower bar towards thigh then place on ground using deadlift technique
Front Squat
PRIME MOVER = QUADS, HAMS, GLUTES
clean bar to front of shoulders or place there from squat rack
keep shoulders facing forwards and shoulder width apart
if shoulder mobility is limited cross arms
keep elbows high and forwards throughout
feet hip distance apart
engage abs and bend knees to angle of 90 then stand back into upright position
hold chest up and out throughout
lift head slightly upwards
push backside out and backwards during lowering phase maintaining a neutral spine position
once finished lower bar to thighs then deadlift to the ground
Singe Arm Row
PRIME MOVERS = LATISSIMUS DORSI, TRAPEZIUS, POSTERIOR DELTOID, BICEP AND BRACHIALIS
adopt a box position on bench so that supporting hand is directly beneath the shoulder and the supporting knee is directly beneath hip
keep abs engaged and spine neutral and shoulders square with the hips
bend the outside leg and pick up db with neutral grip
position db directly beneath the shoulder and with arm completely straight
both shoulders should be horizontal and spine should be in a neutral alignment
lift db towards midriff
lead with elbow and aim to create an arch from below the shoulder to side of abdomen
arm should not bend more than 90
lead with elbow and keep it close to body
once finished bend outside leg to put db down
Upright Row
PRIME MOVERS = TRAPEZIUS, DELTOID, BICEPS AND BRACHIALIS
adopt ‘get set’ position and deadlift bar to thigh
move hands together so they are about two thumbs apart
tuck thumbs away to secure grip
widen feet to shoulder width for additional stability and keep knees soft
engage abs
raise the bar to mid chest so elbows lift just above shoulders
lead with elbows high and knuckles down
keep bar close to
